Comparing Nutrients in 5 ounces Roasted Almonds VS Snacks, granola bars, hard, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, granola bars, hard, peanut butter	8%	43%	49%

Macro Nutrients

	Roasted Almonds	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Energy	29.2% 848kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	34.8% 33.7g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	9.75% 0.16g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	68% 88.3g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.02% 0.014g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	11% 4.1g	38g per day for Men 19-50 years
Protein	53% 29.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	6.38% 25.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.31% 0.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	226% 34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Calcium	38% 380mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	34.3% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	66% 5.3mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	57% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	95% 668mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.088% 3.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Snacks, granola bars, hard, peanut butter:

• Dry Roasted Almonds have 13.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 3.1 times more Vitamin B9 than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 2.7 times more Vitamin B1 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, granola bars, hard, peanut butter have similar amounts of Vitamin B5 per 5 oz.
• Both Dry Roasted Almonds as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Snacks, granola bars, hard, peanut butter:

• Dry Roasted Almonds have 6.5 times more Calcium, 5 times more Copper, 1.6 times more Iron, 5.1 times more Magnesium, 2.4 times more Manganese, 3.4 times more Phosphorus, 2.5 times more Potassium and 2.6 times more Zinc than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 7.5 times more Selenium and 94.3 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.2 times more Energy, 2.2 times more Fat, 1.3 times more Saturated Fat, 3.8 times more Fiber and 2.1 times more Protein than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 11 times more Omega 3 and 3 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, granola bars, hard, peanut butter have similar amounts of Omega 6 per 5 oz.
• Both Dry Roasted Almonds as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.